What is selenium and why is it important?
Have you ever heard of selenium? This incredible nutrient is of significant importance to your health! It's a mineral, which means we primarily obtain it through our diet, although it can also be taken as a supplement. This so-called "trace mineral" is required only in small amounts but plays a crucial role in major processes in the body, including thyroid function and metabolism. However, a selenium deficiency can have substantial negative consequences for the body. In this article, we'll explain why you should ensure you don't have a selenium deficiency and where you can find it in your diet!
What does selenium do?
Selenium acts as a powerful antioxidant. This means it can counteract free radicals in the body, which can cause damage to healthy cells. Chronic stress, lack of sleep, alcohol consumption, or smoking are examples of activities that generate free radicals, leading to oxidative stress, often referred to as an "aging factor." This slows down healthy mechanisms in the body and can result in physical deterioration as we age.
Selenium helps reduce oxidative stress as an antioxidant, which can bring several benefits. It prevents cell damage, can protect against heart disease (by reducing artery plaque), and may reduce the risk of certain types of cancer. A review of 69 studies involving over 350,000 people found that a high level of selenium in the blood was associated with a lower risk of certain cancers (breast, lung, colon, and prostate cancer). Protecting against oxidative stress also has a positive effect on thyroid health, which is crucial for proper metabolism.
Selenium supports your health
Selenium can also play a significant role in your immune system. Studies show that an increased level of selenium in the blood leads to an improved immune response (a deficiency often results in a weakened response). Although selenium comes from food, selenium supplements can help strengthen individuals dealing with conditions like the flu, tuberculosis, or hepatitis C (it may also be wise to assist your body in recovering from Covid with extra selenium).
Another fascinating insight is that sufficient selenium can help prevent cognitive decline. Various studies indicate that antioxidants in food/supplements can enhance the memory of individuals with Alzheimer's disease (consuming just one selenium-rich Brazil nut per day might show cognitive improvement in people with mild cognitive impairment). Moreover, a Mediterranean diet (high in selenium due to seafood and nuts) is associated with a reduced risk of Alzheimer's.
How much selenium per day?
Since selenium is a trace mineral, your body requires only a small amount per day. The recommended daily allowance for adults is approximately 55 micrograms (pregnant women/nursing mothers need 60/70 micrograms). Excess selenium intake is rare but can be harmful; the European Food Safety Authority (EFSA) has set the maximum intake at 350 micrograms per day. Selenium supplements often combine selenium with zinc, another mineral beneficial for your immune system. Together, they make an effective duo for protecting cells and tissues.
Preventing and treating selenium deficiency
What foods should you consume to ensure you get enough selenium? Seafood (especially oysters), Brazil nuts (also known as paranuts), and organ meats are the richest sources of selenium. Additionally, you can find it in almonds, mushrooms, vegetables, oats, eggs, pumpkin seeds, flaxseed, fish, and chicken. However, the selenium content in foods can vary significantly, depending on the selenium content of the soil in which they are grown. Plant-based foods acquire selenium from the soil, subsequently affecting the selenium content in plants and animals.
Since the concentration of selenium in our diet largely depends on where it's grown, it's crucial to diversify your diet. Aim to incorporate this essential mineral in various forms into your eating habits so you can reap its benefits :-)
